Category Archives: Health

Alternatives To Running: Cardio Workouts That You Can Do Indoors

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Alternatives To Running: Cardio Workouts That You Can Do Indoors

Running is undoubtedly the cardio workout of choice for most people and it’s for a good reason: Running at a six-mile per hour pace lets you burn up to 557 calories an hour, while jogging lets you burn up to 398 calories an hour. It is also a form of stress relief for some, especially outdoors when the weather is pleasant. It becomes tricky to stick to a regular running routine during the rainy months, so it is always best to consider workout alternatives that you can do indoors. Here are some cardio workouts that burn as many calories as running:

Jump rope:

There’s a reason why jump rope is essential in boxing training: It enhances footwork, strengthens your shoulders, improves your coordination, and stimulates sprinting. Also, it lets you burn 500 calories in just 30 minutes. To make the most of this indoor workout, do intervals of fast and slow jumps. Or you can jump as fast as you can for a minute then rest for 20-30 seconds.

Boxing:

This improves your strength, speed, agility, hand-eye coordination, endurance, and power while getting you in great shape. It combines the muscle building advantages of strength training with the calorie burn of a cardio workout, so it helps you get a full body experience. It also enables you to achieve better body composition. Thus, you don’t just lose weight; you build muscle as well and get a toned, fit body as a bonus. It burns about 600 calories an hour and, even if you’re not sparring or throwing punches, you still burn fat through the other components, such as jump rope, shadow boxing, and calisthenics.

Zumba:

Dance exercises have gained popularity in recent years not only because they are an effective cardio workout but also because they are fun. Going to a Zumba class, for example, is like going to a dance party. It combines fast and slow rhythms that tone and sculpt the body, adapted from aerobic principles to help you tone your muscles and improve cardiovascular health. It is often done to the beat of Latin dance music. An hour of Zumba lets you burn between 350 and 650 calories per hour depending on the intensity.

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Swimming:

If sweating is not your thing, then you should consider swimming to burn calories. It is a total body workout that lets you strengthen your body even if you are treading water. Fighting gravity makes your muscles work extra hard to keep you afloat. To make the most out of this workout, make sure to do a few laps using different strokes, then have a water-treading interval. A minute of fast swimming can burn up to 14 calories, so doing it for an hour lets you burn as much as 840 calories. No swimming pool? Most residential buildings and sports hubs near Eastwood City have pools you can use for free!

The rain should never keep you from staying on track with your fitness goals. With these workouts, you can stay in shape regardless of the weather.

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The Secrets To A Thinner Face

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The Secrets To A Thinner Face

It’s a sad fact, but even with rigorous training and exercise, it’s hard to get rid of facial fat. You might have observed that some people, even though a lot bigger than you, have leaner facial features than you do. However, this does not mean that you are overweight at all.

There are actually two reasons why faces appear fuller: one is a high body fat percentage and two is genetics. The first reason is pretty much obvious. As we all know, body fat does not just get stored in the belly area. Some of it goes to the arms, legs, thighs, and for others, the face.

On that note, people with subtle facial features are most likely to have faces appear rounder. This doesn’t mean, however, that you have a concentrated amount of body fat that’s too high to lose. Sometimes, it just means that your facial features are too subtle and it’s easier for body fat to mask it; hence, the formation of double chins and rounded cheeks. For these kinds of people, a thinner face can be achieved by reducing body fat percentage to 10% to 15%.

The second reason, however, does not have anything to do with body fat and how much you exercise. Often, having a round face results from your genes, especially if it is pretty dominant in your family’s genetic structure. Nevertheless, a thinner face can be achieved through various means. For some, they opt for clinical solutions like RF face slimming in the Philippines. But for others, they simply stick to traditional ways of reducing facial fat like some of the following:

Facial Exercises:

You read that right. There is actually an exercise routine for your face. Usually, this is done to improve facial features and enhance muscles in the face. This involves stimulating facial expressions, such as holding a smile and clenching your teeth for several seconds. Massaging your cheeks and jaws are good ways to do this, as well.

While there are a few studies that prove the effectiveness of facial exercises, most of them show that regular routines can do wonders for your face, such as facial skin tightening and rejuvenating. Some reports also show that these exercises help in strengthening the muscles of the face.

Body Weight Exercises:

There is no denying that cardio can help burn body fat fast. However, achieving a thinner face involves more than just jogs, treadmill time, and cardio activities. In order to successfully reduce fats and become lean, it’s best to incorporate body weight exercises in your routine. This means that you will have to opt for exercises that help build and strengthen muscles like yoga and Pilates.

If you’re unable to throw these exercises in your hectic schedule, you can also opt for compound exercises such as squats, bench presses, and weight lifts. Fret not, though. You won’t have to quickly jump into lifting heavy weights to achieve desired results. After all, consistency is more important.

Getting rid of facial fats can be hard. But with lots of extra effort and a little bit of patience, no kind of fat cannot be shed!

Taking Care Of Yourself When You Have A Chronic Condition

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Taking Care Of Yourself When You Have A Chronic Condition

A chronic condition is one that is likely to stay with you over the long term, sometimes even for life. So, managing it is much different than getting sick with something like the flu and then recovering after a short time and getting back to your normal life. Take a look at how to deal with a chronic health condition along with some specific examples and suggestions in the post below:

General advice:

First of all, it needs to be stated that each chronic condition and the individuals that suffer from them will require different treatments that are customized to their needs. What works for one person may not work for another. That’s why we go to the doctors’ for their advice. However, there are some more general principles that can help if you find yourself in this situation.

The first is learning self-compassion. In fact, it’s vital that you can not only forgive yourself when you can’t do what everyone else around you can because of your chronic illness. Otherwise, your mental health can really suffer, as well.

Secondly, patience is crucial when you have a chronic condition because you are likely to experience times when you are in remission and times when things become worse. Of course, patience can really help you to get through the difficult times without spending all of your energy and motivation on worry and frustration.

Diabetes:

One chronic condition that is very common in the Western world is diabetes, both type 1 and type 2. What few people realize is that some doctors recommend treating type 2 diabetes with diet and lifestyle changes.

Type 1, however, is something that you are born with or develop in early life, and that means you need to get used to monitoring your own condition including regularly testing your blood with a meter that you can get from a diabetic medical supplies specialist. If your blood sugars are too high, you will need to take insulin, and if they are too low, then you may need to fuel your body with a sugary drink or snack. It’s crucial that you adhere to the advice that the practitioner in charge of your care has given you.

Depression:

Another common chronic condition is depression. In fact, it can seem as if this is a plague as so many people suffer from it. Once again, each different type of depression will need a separate type of treatment. However, there are some factors that can commonly help if you do find yourself suffering from this issue.

The first, is to take regular aerobic exercise, something that has been shown to be at least as effective as antidepressants in studies. Additionally, making changes to your diet, as well as seeking out therapy that focuses on how you relate and act on your more negative thoughts (namely CBT) can help too, especially over the long term. Something that can make depression, although a chronic condition, much more easy to manage.

Treatment will be different for everyone but use the advice above to help you take the first steps in monitoring your chronic condition.

Detoxifying Your Lifestyle

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Detoxifying Your Lifestyle

They say we should treat our body like a temple, but many of us are very good at ignoring that advice. In fact, some of us behave more like our bodies are toxic dumping grounds and completely forget that the things we consume actually have a significant effect on our health and well being. Luckily, if we know what is good and bad for our body, we can make much more educated and healthy decisions. A topic you can read more about in the post below:

Liquids:

There are some things that are good to drink and some that aren’t so great for you. Of course, water is essential, as staying hydrated can not only help you be more mentally alert but can help your body function better all the way down to the molecular level! Be careful, though, because you can have too much of a good thing. In fact, if you go over your recommended daily water amount it can actually make you quite ill.

There are some drinks that you should try to stay away from, as well, or at least minimize your consumption of, due to their toxic nature. These include alcohol, sugary soft drinks, and even caffeinated beverages. You don’t have to give them up entirely if you don’t want to, but they all can have a dehydrating effect. Sugar and caffeine can also cause an increase in anxiety, while too much alcohol is not only bad for the liver but can seriously impair your judgment.

Products:

I know you’re expecting the next section to be all about things you should not eat because they are toxic, but before we get to that, we want to talk about the lesser known issue of products that we use that can have an adverse effect on our health. In particular, makeup, perfume, and cosmetics need mentioning here, because they are nearly always applied directly to the skin and so are easily absorbed by the body. What that means, is that if there is anything nasty in them, it will end up in you!

In fact, recently, there has been a move towards more natural and healthy products in the cosmetic and toiletries industry including non toxic perfume and paraben free toiletries. Using beauty products that are better for you has never been easier.

Food:

Finally, when it comes to food, there are plenty of things that can be toxic if you consume them. However, apart from the basic poisonous plants and berries, there are also other things that you need to watch out for. These include sugar which, while we love the taste is beginning to be thought of like a narcotic style substance that can cause many problems when ingested.

It’s also wise to be mindful of the containers you store your foods in, as some can leach out plastic molecules, which we then end up ingesting. This is something that can lead to a toxic buildup in our system and contribute to all sorts of health problems!

Treating your body as a temple includes being mindful of what you’re putting in it, so use the tips above to detoxify your lifestyle today!

Featured Image By: Pixabay

Taking Care Of Number 1 (4 Tactics For Looking After Your Own Health)

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Taking Care Of Number 1 (4 Tactics For Looking After Your Own Health)

While looking after others is an enviable quality, our own health needs to take priority. If you don’t put on your own oxygen mask first, you can’t help anyone else. Of course, it can be tough to put ourselves first especially if we aren’t used to it, but to help you we have put together the guide below:

Watch your diet:

They say that we are what we eat, and that is for the most part true. Two meals can be identical in energy but be very different when it comes to all of the other things they contain including the vitamins, minerals, and amino acids that we need to stay healthy in the long term. It is well worth investing some time in learning about how to feed your body correctly. With so many diets being lorded as the right way to eat, this can be somewhat confusing. So, a holistic approach to food with a high nutritional content like the one discussed at https://www.mindbodygreen.com/ may be the best choice, if health, well being, and longevity are your ultimate goals.

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Yum!

Rest time is not a luxury:

We often judge how successful our days are by how busy we have been and what we have achieved. However, it is also important to bear in mind that rest is just as essential as working, exercising, and spending time with our families.

Sadly, in modern life, we can see rest as something to do when we have no better options, and it is often solely relegated to sleep. However, both the body and the mind need rest regularly to thrive, and that is why we need to schedule in regular downtime, as well as build up a good sleep schedule if we want to be as healthy as possible.

Get treatment when you need it:

Next, when taking care of our own health, it is vital that we seek out treatment when it is necessary. In fact, most, if not all conditions will get worse the longer they are left, and many can transform from being an issue that causes a minor discomfort to a chronic and even life-threatening condition.

The cost of seeking treatment is what often puts people off or leads them to wait for as long as possible until they find help. If the problem you are suffering with is a result of an accident, using a professional team like https://thehadleylawfirm.com/ to claim for compensation can help you pay your medical bills. This will make getting the right treatment and looking after your health much easier.

Mind and body make a whole:

Lastly, remember that health isn’t just about how your physical body is doing, it’s also about your emotional and psychological well being. What this means, is you need to take just as good care of your emotions as you do your body. In fact, when it comes to taking care of number 1, caring for psychological health is crucial.

Taking care of yourself in the way that your body needs will reflect positively in all aspects of your life so make sure you look out for number one today!

 

Introduce These Basic Ideas To Help Your Health

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Introduce These Basic Ideas To Help Your Health

We all want to have better health, but we don’t all have the time to commit to the many programs and plans that come up when we look on Google for help. Another problem with these ideas, is that there isn’t a one-size-fits-all approach out there, because we are all different and experiencing different things.

Someone who has struggled with weight might need to address underlying mental health problems, while another person who has got caught up in drug addiction will need therapies that use things like methadone, buprenorphine, and naltrexone to help them get back on track. And that is all important to remember whenever someone promises you a quick fix guide. What we are going to look at is the basics. Health is a spider web and you could be on any strand. But, every web has to start somewhere and that is what we are going to look at:

Exercise:

The big E-word. It can strike fear into some people while lighting a fire under others. For a basic idea instead of a quick fix, we are going to turn to medical science for help rather than the million YouTube videos of a guy in a gym making false promises. The Mayo Clinic recommends that we should all get a minimum of 150 minutes of moderate aerobic exercise and three days of strength training per week. That means with a little over three hours worth of working out, you can be doing what you need to do for a healthier lifestyle.

What do they mean by these terms? Well, aerobic exercise refers to the type of workout that gets your cardiovascular muscles working such as running, swimming, cycling, and even brisk walking. Strength training looks to use resistance to improve your skeletal muscles with exercises such as push-ups, squats, and lunges. So there is plenty of wiggle room for you to create a routine that suits your needs and nothing that asks you to start lifting weights like an Olympian.

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Photo by geralt from Pixabay

Diet:

Another area of life that we all struggle with is a healthy diet. It can be quite cruel to tell someone who is having difficulties with their weight about a fad that will help them meet all their aims, partly because they are either short term fixes or just not going to work. No, instead you should focus on getting a balanced diet of the six nutritional food groups that your body needs to operate. These are:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins
  • Minerals
  • Water

There is a good chance that at some point someone has told you to cut out one of these or increase another. But, the truth is, that your body needs them all in a balanced way to ensure that you are getting the energy and immune system support you need. Once again, this should provide you with the base of an idea to build your own diet from so that you are in control of what you are doing.

While it is easy to turn to Google to find all of the answers to your questions, it is always best to speak with a medical professional to get the help that you might need to start improving your health today.

Featured Image By: geralt from Pixabay

Feeling Off? 4 Simple Steps To Getting Back On Track

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Feeling Off? 4 Simple Steps To Getting Back On Track

It happens to most of us, doesn’t it? Whether it’s due to stress at work, home, or something of our own accord that has skidded down a slippery slope, we have all had a wobble with our overall well being at one time or another. And, if you have been lucky to have not hit a sticky patch in your life so far, you’ve probably been close to someone who has to some degree.

It’s not the greatest feeling in the world, as we know, and it’s not the easiest place to escape from. Even if you’re at a stage where you’re struggling to overcome the obstacle in your life, and others are telling you that it’s much simpler than you think, it’s understandable that you still can’t quite crack the code. Something so very annoying and confusing can be unlocked, however, but things like this take time, and the solution won’t arrive straight away. Here are a few simple things to think about when trying to improve your overall health:

Make A Plan:

It doesn’t have to be the most complex of plans. It can be a simple as a weekly routine that could keep you organized so that you know what to do at certain times. For example, if you’re looking to clear up your eating habits, you can jot down a certain rigid time that you’ll eat every day. Keeping a scheduled routine can help you to worry less and also feel as though you’re heading on the right track to achieving your goal.

Getting Back On Track And Staying There:

We’ve talked about the idea of realization and preparation, and now it’s time to act on what you’ve been preparing for. Taking that concrete step into the world of a new diet, mindset, or into a stage of recovery may seem scary, but it’s more comfortable than you think. It could merely be a change in calories or as big a move as biting the bullet and getting help from drug and alcohol rehab centers. This step could take you into your new life and, when looking back, you might see it as the pivotal moment when things began to improve.

Nutrition:

Food! Getting the correct food into the body won’t just help you physically reach the stage you want, it’ll help you out mentally. Having knowledge of nutrition in your life can save you. It doesn’t have to be a strict routine of every health food known to man – you can have a cheat day once a week to keep moral nice and high!

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 That salad looks so good!

Getting Enough Exercise:

Exercise is often played up as the ultimate killer of mental health problems – while that’s not entirely true, it’s still a significant factor in tackling some of the issues and creating overall happiness. It’s, of course, also very beneficial to your body and, if you want to keep that ticker going for as long as you can, getting the blood pumping from even the most moderate of walks around the block can help.

The post New Year’s Resolution funk or a current rough patch can make us feel tired and just downright blah. Use the tips above to help get yourself back on track!

 Featured Image By: Unsplash